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Wednesday 140813

12
Aug

Wednesday 140813

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

4 Sets: (Every 90 Seconds)

  • Bulgarian Squat x 6-8 ea.
  • Supine Row x 8-10

Skill:

WOD:
A) 6 Sets Each (12 Total) EMOM:

  • Odd = 3 Position Snatch Pull (Just below knee, mid thigh, pockets)
  • Even = High Hang Snatch (Pockets Keep torso vertical) + Hang Snatch (mid thigh) DO NOT EXCEED 75% OF 1 RM, FOCUS ON PERFECT MECHANICS AND SPEED UNDER THE BAR

B) 5 Sets:

  • Hollow Hold x 20 Seconds
  • Superman Hold x 20 Seconds
  • Scapular Pull Up x 3
  • Strict Pull Ups x 3-5
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

5 Sets: (Every 2 Minutes)

  • Back Squat x 5 @ 80%

Skill:

WOD:
A) 6 Sets Each EMOM:

  • Odd = 3 Position Snatch Pull (Just below knee, mid thigh, pockets)
  • Even = High Hang Snatch (Pockets Keep torso vertical) + Hang Snatch (mid thigh) DO NOT EXCEED 75% OF 1 RM, FOCUS ON PERFECT MECHANICS AND SPEED UNDER THE BAR

B) 7 Sets:

  • Chest to Bar Pull Ups x 6
  • Rest 1 Minute

*We’re going to begin a pull up progression cycle.  If you have chest to bar perform them with those and if you need to scale the number of reps, if you do not have chest to bar pull ups perform chin over bar and if you need to scale reps do so.

Unassisted Pull Up athletes:

5 Sets:

  • Hollow Hold x 20 Seconds
  • Superman Hold x 20 Seconds
  • Scapular Pull Up x 3
  • Strict Pull Ups x 3-5
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 2 Minutes)

  • Clean x 1

*Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B) 10 Sets: (Sets 1-5 EMOM, Sets 6-10 Every 2 Minutes)

Back Squat

  • Set 1 – 40% x 1 rep
  • Set 2 – 50% x 1 rep
  • Set 3 – 60% x 1 rep
  • Set 4 – 70% x 1 rep
  • Set 5 – 80% x 1 rep
  • Set 6 – 85% x 1 rep
  • Set 7 – 90% x 1 rep
  • Set 8 – 95% x 1 rep
  • Set 9 – 95+% x 1 rep
  • Set 10 – 101+% x 1 rep

Skill:

WOD
A) 5 Sets Each (EMOM):

  • Odd = 5 Deadlift (Choose Weight) + 5 Burpee Over Box Jump
  • Even = 10 Wall Ball 30/20 + 30 Double Unders

B) 7 Sets:

  • Chest to Bar Pull Ups x 6
  • Rest 1 Minute
Additional:
  • 10 Minutes Mobility

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